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9 Ways To Prevent Burnout

9 Ways To Prevent Burnout


    You would think that avoiding burnout would simply be a matter of not crossing a threshold of fatigue.

    Burnout is not that simple.

    Burnout And Creativity

    Burnout is often work-related because we are increasingly expected to be not only highly creative but also highly productive – like creativity machines.

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    Robert Fritz, author of the bestseller, The Path of Least Resistance, writes that when we are creating there are two parts to the process:

    1. Stretch: which occurs when we work and expand ourselves in the work.
    2. Consolidation: which occurs when we take a step back afterward, rest and assimilate the results of the work.

    Both parts of the process are necessary and support each other. Our fast-paced economic system keeps many of us stuck in the stretch phase of creating. If you are stretching and not consolidating, you are headed for burnout.

    What Is Burnout?

    Burnout is not just an emotional problem. Merriam-Webster  defines burnout as:

    “Exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.”

    Burnout usually occurs for one of two reasons:

    1. Lack of rest or rejuvenation (overwork)
    2. Lack of motivation or reward

    Over the past 50 years rest has acquired a bad reputation. You can rest when you are dead is how the thinking goes.

    However, work and rest are two complementary sides of the same cycle and they enhance each other. We know this intuitively because we love getting a good night’s sleep after a day of positive and productive work and love going to work when we feel refreshed and on top of our game. When the cycle is working well we feel positive momentum; when not, we feel drained.

    Burnout can also occur when:

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    1. …the work we are doing work that doesn’t suit our skills or interests.
    2. …we know we are not interested in a particular job or task and force ourselves to do it too often.
    3. …our work environment is fear-based and highly political.
    4. …we have too many emergencies, both at work and at home.
    5. …we are sick or a family member is sick.

    When we are well we can withstand some turbulence in our lives. When rough spots last too long they start to debilitate us. Life is not meant to be a long emergency.

    Assessing Burnout Potential In Your Life

    To assess burnout potential in your life, evaluate each aspect of your life below on a scale of 1-10, with 1 being low in stress and burnout potential and 10 being extreme burnout potential.

    1. Consider your physical condition:
      1. You are strong and have physical reserves, you may have the ability to withstand long-term stressful situations.
      2. Your resilience is lower, you need to be careful about how much stress you tolerate and monitor yourself for physical burnout.
      3. You become fatigued easily.
      4. You are sick or get sick easily.
    2. Consider your work situation:
      1. Are you valued?
      2. Are you doing work you love?
      3. Do you have the skills you need to succeed?
      4. Do you work with people who are good for you?
      5. Is the organization well managed?
      6. Do you have to overwork too much?
      7. Are you compensated well? Are your benefits good?
    3. Consider your relationships:
      1. Start with your family. Is it a warm, loving and supportive family or are you generally frustrated by the unhappiness in your family?
      2. Do you have close supportive friends?
      3. Do you have a community you are a part of?
      4. Are you happy with your social life?
      5. Are your work relationships good?
    4. Consider the time of year:
      1. Are there certain times when you are more overloaded than others and at risk of burnout?
      2. Are there times when the people around you are overloaded and your responsibilities increase as a result?
    5. Consider the totality of your life:
      1. Do you have burnout in some or two area spilling over into others?
      2. Do you see the potential for burnout to develop in an area in the future?
      3. When you look at your burnout assessment how does it look to you? piece of cake? manageable? serious burnout potential?

    There are no right answers and no score to determine your burnout potential. Your assessment is a map of your current situation so that you can easily get a high level view of your current situation.

    With your assessment in hand, it might be useful to consider whether your burnout challenges are people challenges, time management challenges, or a need to develop skills. Sometimes we lack a skill set that could make our life easier, save time and reduce stress.

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    Steps To Prevent Burnout

    There are many things you can do to prevent burnout:

    1. Strengthen your body first. Improve your energy by getting a great night’s sleep, exercising, keeping hydrated and eating well. Detox your body since toxins can build up causing debility over time.
    2. Learn to meditate to relieve stress and help you with emotional balance. It works wonders.
    3. Make a list of all the areas you want to work on and set priorities for them.
    4. Research on the Internet about the issues you want to take on. Do not be afraid to tackle large issues like career choices and family problems.
    5. Do not be afraid to cut back on commitments that are too draining.  Your other commitments will benefit from your improved attention.
    6. Upgrade your skills to keep yourself marketable and functioning well.
    7. For the tasks you hate, you have several options: drop them if they are really unimportant, break them up into small bite size work units so that you only have to so it for a short time, delegate them, or trade your undesired task with someone else’s undesired task.
    8. Determine what is most important to you so that you increase your time spent on your high value activities and therefore increase your satisfaction.
    9. Treat burnout as a life-time concern that you can eliminate but taking good care of your life.

    Everyone’s life matters and everyone deserves to enjoy their life.  Accept the reality of change and plan to be resilient but also make sure you can say no.  You do not have to carry the world on your shoulders.

    When you are proactive, flexible, mindful about commitments and take excellent care of yourself you are doing what is necessary to beat burnout.  Good luck!

    (Photo credit: Burnt Match Between New Matchsticks via Shutterstock)

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    Last Updated on September 25, 2019

    How to Tap Into the Power of Positivity

    How to Tap Into the Power of Positivity

    As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

    When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

    Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

    We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

    We’ll never ask that person we like out on a date because we always think we’re not good enough.

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    We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

    We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

    And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

    But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

    So, how can we tap into the power of positivity?

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    “Happiness cannot come from without, it comes from within.” – Helen Keller

    It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

    1. Learn to substitute every negative thought with a positive one.

    Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

    Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

    2. See the positive side of every situation, even when you are surrounded by pure negativity.

    This one is a bit harder to put into practice, which does not mean it’s impossible.

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    You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

    If you seek it, you will find it.

    3. At least once a day, take a moment and think of 5 things you are grateful for.

    This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

    Here’re 60 Things To Be Thankful For In Life that can inspire you.

    4. Change the mental images you allow to enter your mind.

    How you see yourself and your surroundings make a huge difference to your thinking.

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    Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

    Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

    If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

    And remember:

    You are (or will become) what you think you are.

    This is reasonable enough to be proactive about whatever is going on in your head.

    More About Staying Positive

    Featured photo credit: Lauren Richmond via unsplash.com

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